I played hooker, small forward.
Back then, before practicing 3 pters, I wasn’t so good at feeding the ball yet. Nevertheless, it was fun.
It definitely had its moments.
yay get to dboat on sundays now. wrist would have healed up by then.
enjoying my rest. maybe too much.
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Psyched. Another midnight run, impromptu, matching PB and deinitely a good short workout!
Session 1:
Snatch
Session 2:
Intervals
Tomorrow:
200 HLR
This is why I prize the importance of being trained to run whenever. If you can’t sleep, congratulations. You earned yourself a short workout!
RUN RUN RUN
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I injured an important muscle. Out for 2 weeks. I wanted to make 700 history because I was unsure about 500 to 1k and the thing snapped at its oriign.
I was doing it cold, sporadically, sets of 50/by 10 and it was going well.
My analysis:
2 weeks no pulling and suddenly 700
no warm-up, cold weather/raining, GTG/impromptu and no stretching
bicep was really feeling it. I thought it was normal. Just pumped.
200 reps away from last pb which has never been repeated
i was feeling reckless. i quit smoking and have been restless since 1955
i can’t reveal more but this is sickening. It has really put a spanner in the works.
I will have you 1k, and done monthly. fucking bitter yes.
oh but it was worth the pain. yes, when you scream and grab that arm and look at it unbearably, thank god everything’s still intact and not rolled up like windscreen shutter (my sports injury lecturer warned me that’s how a bicep tear will look like).
Intervals/Squats then. I have been eating at way more than maintenance level to drown my sorrows. It hurts, my training program has to accommodate this piece of shit injury that is so ironic the only way to vent is here.
Anyone who tore it should know how stupid you feel. You do OACs with one, the other, it hurts when you pick up a broken laptop.
Lastly, I got my first blister one set before it happened. I always get telling signs but I keep ignoring them so it pays to be patient.
Okay I feel so much better after letting everything out.
I admit I actually knew this would happen already. I was gambling with a major injury/permanent muscle tear/scar to know how it really should feel like. rpe 8-9 no joke. i’m done here.
Intervals
Squats
1rm
5 sets
My treatment?
Ample of sleep, no pics allowed. I take a few peeks now and then, see if it has shrunk.
I gain about 0.3kg strength in that arm a day so I may have to wait quite long for it to heal.
I would not consider surgery but I think that’s it for my UB goals.
I will focus on running and squats first.
What’s lost is lost already, Pick your battles wisely.
End of week 1
120
100 for 4 as many sets
Week 2
100 for 5 as many sets as possible
Intervals
Match PB
Week 3
Re-assess injury
Train accordingly
Squats
110 as many reps as possible
Intervals
6 laps
Bugger. It never crossed my mind you could tear it that way, but when I think about the crazy amount of reps you do…
Sorry to hear you’re injured.
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60 pushups 1 min
Going to do this once a week
I use this often. It is a ‘push’ plus, not a stressor. Get used to it and you’ll never need a stop watch again.
End of the week. Your time is up. Can’t be too picky about gym conditions. Get in get the work done. No UB nvm time for LB.
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100 X 1
110 X 1
120 X 1 X 2
100 X 3
2 mins rest
Since no one’s updating their logs, here’s the specifics:
1 min rest (not inclusive of lifting) for 100 to 110
2 min rest for 120
Why did I only do 3? I focused on depth and exertion not the volume. I can manage a 4 but probably only for one set.
I like this workout. It’s fun training in other gyms occasionally. RPE 7.5
The air conditioning helped with the cool-down and cut down my rest periods.
Why did I do 2 120? The first one didn’t hit depth.
I always leave wondering if I should have pushed harder but I like this quote “Live to fight another day”
To be really specific, rest period was 1m30s and I intend to keep it that way.
It makes gymming a lot more exciting!
I’ll bring a stopwatch next time. Just realized the harshness of EMOMs.
You don’t wait, you must be dying to go, that’s how you get 1RM seriousness.
Wow, I thought I read that article.
[quote=“darkcop, post:32, topic:225304, full:true”]
100 X 1110 X 1120 X 1 X 2100 X 32 mins rest[/quote]
Agenda:
Basic Muscular Strength Training
Basic Conditioning
Endurance Limit Training
Fat Loss
Exercises:
Session 1 (done: A1,A2,A3)
A1: 30 sets Inverted Situps (300 reps)
A2: 30 sets Lateral raises (To failure, to 2nd failure, to last weight, 30 sets whichever comes first) (600 reps)
A3: 30 sets Back Extensions (300 reps)
Rest period: 1 min, 30s extension after 15 sets
Session 2
2 rounds (2K)
Deadlifts @ 60KG AMRAP in 10 minutes
No more half-done workouts.
Timeframe: 12:50 - 14:17
Duration: 1h 27 mins
Positives:
- I did not let the initial dread overtake my sights on reaching 15
- I used these milestones (Stage 15,20,25,30). Very strategically deployed on the spot
- It was quite mind-numbing, the first 15 sets but I use the strictness of EMOM philosophy to get past it.
- I was hoping time would pass faster so I can get to the run
Negatives:
- Stitches. I only took 50ml of tap water (5 sips) and yet it was severe enough to make me walk.
- I let myself down. I was looking forward to the run so the AMRAP deadlifts would be a funny end. I only did 60 reps because I saw no point in pushing.
Morale of the lesson: Never drink immediately before the running component.
I will do a 10KM for this.
Session 2:
Basketball (1h)
Session 3:
Intervals
Weighed in @ 60KG. Flashed 0.1.
I’m in control.
59KG by end of this week.
58KG by end of the month.
The procedure for making 59KG.
Liquid diet for this week. 555 calories/day
Some semi-solid food slated for next week. 655 calories/day
7/2
Session 1:
200 HLR
Session 2:
Jerks (10 sets)
Front Squats (5 sets)
Rows (20 sets)
9/2
Light Snatches
Back Squats
10/2
Weighted Pullups (light + 20kg)
500 dips